Chai My Way

Posted byLisa at Micro of the MacroPosted inHealth & Well-Being, Holidays/Seasons, Recipe, RepostTags:, , , , , , , ,

It’s chai season! Although it’s my favorite hot tea and I drink it throughout the year, the chillier months seem to claim it as their own, and who am I to argue?


I first tried chai while living and working at Omega Institute for Holistic Studies in Upstate New York. One of my supervisors was Kim from Michigan. She brewed up new (to me) and wonderful concoctions almost every day. Once I smelled and sampled her simmering chai, I knew that I had to learn to make it. Near the end of the season, Kim was kind enough to include its ingredients in a letter that I keep in a recipe book to this day. The recipe below is a combination of her ingredients and the measurements I’ve found work best over years of making it in my kitchen.

Part of Omega Institute, Rhinebeck, NY Campus

In the past, I never really thought of the nutritional benefits of spices in the same way as regular foods, but I’ve learned they are surprisingly healthy. Each of the ingredients in this recipe contributes to health & well-being in a number of ways. In addition to its sublime smell and taste, chai is a nutritional powerhouse among teas.

According to Healthline.com, fresh ginger not only helps with nausea, which is the one benefit most of us are familiar with, but can also help lower cholesterol, improve brain function, and reduce A1c levels. Cloves may benefit bone health, liver function, and reduce stomach ulcers. Cinnamon has the potential to reduce chronic inflammation, protect from free radical damage, and lower the risk for heart disease. Black pepper may help with gut health, pain relief, and appetite reduction. Cardamom is shown to fight cavities, improve digestion, and lessen anxiety. The few studies that have been done on bay leaves show that they may help prevent seizures and kidney stones, and kill cancer cells. Pure Chinese star anise has been used for thousands of years to fight viral, bacterial, and fungal infections. And black tea may help lower blood pressure, reduce stroke risk, and improve focus. Impressive for an humble tea, right?


Chai recipes abound on the internet, all with varied flavor profiles. But this one, made super-spicy, is my favorite. You’ll find the taste out of this world, and the aroma just perfect for the holidays.

Makes 1/2 gallon

Ingredients
8 cups water
2-3 inches of thinly sliced ginger (according to your preferred spice level)
2 cinnamon sticks
12 whole black peppercorns
2 bay leaves
8 green cardamom pods
8-12 whole cloves
3 whole star anise
6 black or Earl Grey tea bags
Sweetener of choice (optional – I use coconut sugar)
Milk of choice (optional – for lattes)

Directions
Place first 8 ingredients (through star anise) in a large covered pot & bring to a boil. Reduce heat to a simmer for a minimum of one hour. (The longer it simmers or sits on the warm burner, the spicier it gets.). Remove from heat and add tea bags to steep for 20 minutes. Squeeze out tea bags, strain the chai & enjoy with or without sweetener of your choice. Or add sweetener & milk of your choice for a delicious chai latte. Store extra (without milk) in the fridge in a covered glass container for 3-4 days.

I first shared this recipe the week of Diwali in 2020. If you’re unfamiliar with the holiday, it is an Indian Festival of Lights celebrating light over darkness and good over evil. Happy Diwali, 2025!

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

35 thoughts on “Chai My Way”

  11. Lisa, you’ve made something as simple as a cup of chai feel completely special. ☕ Also, reading it reminded me how our everyday rituals (like making chai) can hold so much comfort and meaning. Gotta go grab one 🙂

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